How much fiber should I eat per day?
The general guideline is 14g of fiber per 1,000 calories consumed. For most adults, this works out to about 25g/day for women and 38g/day for men. Requirements vary slightly by age — older adults typically need slightly less. See also our Keto Macro Calculator.
How is the recommended fiber intake calculated?
The standard formula used by nutrition authorities is: Daily Fiber (g) = (Daily Calories ÷ 1,000) × 14. So someone eating 2,000 kcal/day needs roughly 28g of fiber. This calculator also cross-references age- and sex-based guidelines from the Institute of Medicine.
What is fiber, and why is it important?
Dietary fiber is a type of carbohydrate found in plant foods that the body cannot fully digest. It plays a key role in digestive health, blood sugar regulation, cholesterol management, and maintaining a healthy weight. Both soluble fiber (found in oats, beans, fruits) and insoluble fiber (found in whole grains, vegetables) are essential.
What foods are high in fiber?
Top fiber-rich foods include legumes (beans, lentils, chickpeas with 7–9g per ½ cup), whole grains (oats, barley, whole wheat bread), fruits (raspberries, pears, apples), vegetables (broccoli, carrots, Brussels sprouts), and nuts & seeds (chia seeds, almonds, flaxseeds).
How much fiber is in a banana?
A medium banana (about 118g) contains approximately 3.1g of dietary fiber. While not the highest-fiber fruit, bananas are a convenient everyday source and also provide resistant starch, especially when slightly underripe.
Do I have a low, medium, or high fiber diet?
If you're meeting less than 50% of your daily fiber target, your diet is considered low in fiber. Reaching 50–85% is moderate, and consistently hitting 85–100%+ of your target is considered a high-fiber diet. This calculator shows your percentage of goal met so you can easily assess where you stand.
How can I increase my daily fiber intake?
Start by swapping refined grains for whole grains, adding a serving of legumes to lunch or dinner, snacking on fruit and nuts, and loading up on vegetables. Increasing fiber gradually and drinking plenty of water helps avoid digestive discomfort.
Can I get too much fiber?
Yes. Consuming very large amounts of fiber (over 70g/day) can cause bloating, gas, cramping, and may interfere with the absorption of certain minerals. Increase fiber intake gradually and stay well hydrated to minimize side effects.